Boxing
Jab-Rear-Body-Cross-Jab Combination
The jab–rear body cross–jab combination links three straight punches at head, body, and head height. This shadowboxing drill trains punching coordination, trunk rotation, and controlled changes in height.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your lead foot forward and your rear foot back, roughly hip-width apart.
- Bring your fists beside your cheeks with your elbows near your ribs.
- Throw a lead-hand jab toward an imagined head-height target.
- Lower your body a few inches by bending your knees.
- Throw a rear-hand straight punch toward an imagined torso, using hip rotation and a pivot on the ball of your rear foot.
- Rise back to your original stance height.
- Throw another lead-hand jab toward the head-height target.
- Settle back into your starting stance.
Form cues
- Return each punch straight to your cheek.
- Keep your chin tucked.
- Exhale briefly with each punch.
- Keep your wrists straight.
Common mistakes
- Folding forward for the body punchKeep your torso relatively upright as your legs lower you toward the body target.
- Reaching beyond your baseUse an imagined target close enough that your weight stays between your feet.
- Dropping the nonpunching handKeep your free hand beside your cheek throughout each strike.
Safety
Snapping punches to full lockout can strain your elbows when there is no target to absorb force. Forceful rotation over a planted rear foot can stress your knee.
- Stop each punch just short of locking your elbow.
- Practice slowly before adding speed, especially through the level change.
- Use a clear area with secure footing that still allows your rear foot to pivot.
- Keep this equipment-free version noncontact; do not strike a partner.
If knee bending, pivoting, or punching causes joint pain, use a smaller, slower movement or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count the full head–body–head sequence as one repetition.